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Helpful Tips  // Browsing posts in Helpful Tips

Row for what???

Today we’re switching it up and rowing for calories. No, we’re not concerned with how many calories you’re burning during the workout. Instead, we’re looking at calories as a measurement of power output. The more powerful your stroke is, the more distance you get out of each pull, the more work the erg thinks you’re […]


Heavy Two’s

We’re on the last week of this strength cycle, which means we’ll see sets of two on our main lifts (overhead squat, deadlift, and shoulder press). Make sure you’re still hitting all your reps and not missing reps just to hit a new PR. Build up to a heavy two, and if it feels easy, […]


14 Jul Posted by in Helpful Tips | Comments

The False Grip

When people begin working on muscle ups, one of the biggest obstacles is the false grip. The false grip is a kind of over-grip where the wrist is placed above the ring (or bar), as opposed to below it. The false grip makes the transition from pulling to dipping much easier, as it puts the […]


08 Jul Posted by in Helpful Tips | Comments


DT is a devious workout. You think it’s not going to be so bad, until you get in to the hang power cleans. Prepare for some major grip destruction. Use the hook grip (if you can drop back in to it from the rack). Break up the reps in to small groupings if needed.


18 Jun Posted by in Helpful Tips | Comments


There’s been some rumblings around the gym. Some comments, concerns, complaints, discontented whispers regarding the programming, specifically the co-ordination of strength and WOD components. Why do they correspond? Why do we do squats in the WOD when we do squats for strength? Pull-ups when we do pull-ups?? No, we’re not trying to “kill your WOD […]